We are officially halfway through the month and on our third week of mythbusting for National Diabetes Awareness Month. Read on for this week's nutritional nugget. Myth # 3. I need to avoid fruit. Fruit is nature's candy. It can satisfy a sweet tooth, serve as a healthy snack, or add flavor to a recipe, all while providing fiber and a host of vitamins and minerals. All fruit contains fructose, a type of naturally occurring sugar. However, because fruit provides fiber, vitamins, including A, B, and C; and minerals, like potassium and magnesium, you get a lot more nutritional value, compared to having a soda, candy bar, or another food or beverage with added sugar. As discussed in last week's post, fruit is a carbohydrate food and does raise blood sugar levels. You do not have to avoid certain fruits when you have diabetes. The key is having fruit in a portion size that will not elevate your blood sugar levels too high, too fast. A bowl full of grapes will likely cause a blood sugar spike, but a small handful (about 17 grapes) will result in a more modest increase. You can also pair fruit with a little protein and healthy fat to further prevent a blood sugar spike. Some examples include pairing a small apple with a tablespoon of peanut butter; having a few cheese cubes with a small handful of grapes; or having a snack-size box of raisins with a quarter-cup of nuts. Dried fruits are more concentrated in sugar, due to their composition. The water has been removed from dried fruits, which reduces their volume. Therefore, it is a lot easier to overeat dried fruit. Dried fruit is also more likely to have sugar added, as in the case of dried cranberries or dried pineapple. Check the nutrition labels on dried fruit to avoid added sugar. Raisins do not typically have sugar added to them. Enjoy a variety of fresh, frozen, and even canned fruit. Avoid canned and frozen fruit with added sugar. Choose canned fruit that is packed in water or in 100% fruit juice. Unsweetened applesauce also makes a quick and convenient "fruit snack". Limit or avoid fruit juice altogether. Since fruit juice lacks the fiber content of whole fruit, it will raise your blood sugar faster and it is easy to overconsume juices. Take a look at the following chart to learn more about the recommended serving sizes for fruit. Aim for 2-3 servings of fruit daily. What is your favorite fruit?
Have your thoughts on fruit changed since reading this post? If so, how? See you next week for the fourth installment of the "Exposed" series!
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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